Figure 4-1a
Anterior Chest Muscles
Figure 4-1b
Anterior Serratus Muscle
Figure 4-1c
Triceps Muscle
Figure 4-1b
Anterior Serratus Muscle
Figure 4-1c
Triceps Muscle
Let the exercises begin!
The traditional bench press requires a barbell and a flat bench. One starts in the supine position on a bench, with both feet on the floor; unless the bench is too short to allow you to keep your back flat against it, in which case your feet may be rested on the bench, with bent knees; and pay close attention to your balance falling off a bench while holding a barbell wouldn't be fun. You should have a spotter (someone to watch while you get squashed under the bar, or, alternatively, to help you so you don't have any accidents), unless you have access to something like a Smith Machine. Your spotter will help you raise the bar so your arms are fully extended above mid-chest, hands near shoulder width. [Note that a narrower grip shifts more stress to your triceps muscles, while a wider grip shifts more stress to the outer edge of the pectoral muscles and their connecting tendons.] Return to the "up" position when the bar just touches your chest, but don't bounce it Your elbows should point "out" from your shoulders as you lower and raise the bar. And don't forget to breathe exhale as you push the bar up, inhale as you lower it. And keep the weight under constant control don't let momentum become a factor. And don't arch your back. And, and, and .............
Variations: from looking at Figure 4-1a, you have seen how the pectoral muscle fibers "fan out" from their common attachment high up on the outside of the humerus; you will, therefore, readily understand the benefits of working through different angles of movement. Using flat, incline, and decline benches will allow us to specifically focus the work on the upper, middle, or lower fibers. This applies to all chest exercises, but isn't terribly important for fitness weight trainers. For them, mid-chest presses are satisfactory. They focus on the middle fibers, but also work some upper and lower fibers. It should be noted that presses done with dumbbells allow for a larger range-of-motion (ROM), and makes each arm work equally. Also, there are seated chest press machines in gyms, and as part of many home gym contraptions; but the rules are the same.
The term "flye" is derived from "butterfly." Think of a butterfly sitting on a bush cooling itself by moving its wings. Up, then down to horizontal in an arcing movement. The spelling is done both "flye" and "fly" in exercise literature. I prefer "flye" because it is both unique and "wrong." Now let's get down to business.
First, we will address flyes done on a bench, with dumbbells. Lying on a flat bench , and holding a pair of dumbbells straight up above your chest, and with a neutral grip; begin to lower the dumbbells the movement is an arcing one, with elbows slightly flexed. Lower the weights until they are about even with the surface of the bench some of you might go deeper, others not so deep; work through your own normal ROM. When you reach the "bottom" of this movement, your body should be roughly in the form of a cross. Pause, then start to raise the dumbbells, again in an arcing motion (sometimes characterized as "hugging a barrel"). The dumbbells may touch, lightly, at the top, but don't clang them together.
Variations: As with the bench press, this exercise can be done on a flat, incline, or decline bench. A variation on the dumbbell flye is a flye/press combination exercise. First do a flye, then lower the dumbbells straight down near the sides of your chest, and press them straight up. The "straight up/down" is actually an arcing movement. From the top, flye again. Repeat these alternating movements until the conclusion of your set.
This is more-or-less a flye variation, but done in a gym with the appropriate equipment, which consists of a "twin-towers" setup this is typically part of a multi-exercise station with high-cable hookups. Stand between the towers, a cable handle in each hand, with a neutral grip. At this point you will be standing in a "cross" position. I have found that if I stand with one foot forward and one back, rather than side-by-side, I am better able to maintain my balance. Now execute a flye movement, but allow your hands to pass one another (cross-over). Each rep, alternate hands so that one crosses above the other, and then they reverse on the next rep. That isn't very clear is it? It is this , then this . I hope that helps.
Variations: You can stress different muscle fibers by changing the angle of the arc higher or lower above your chest. You can also do this exercise on a bench, in a supine position.
This exercise is done on a flat bench, using a barbell, or dumbbell(s). With a barbell, start in a supine position on the bench, with your head near one end. Use a shoulder-width grip and start with the bar extended up above your chest. With your arms straight (elbows soft), move the bar in an arcing motion until your hands are about level with your head (higher or lower, depending on your normal ROM); pause, then move the bar back to its initial position.
Variations: You can do a bent-arm-pullover, which is often done in a position perpendicular to the bench, with shoulders supported, and your head hanging out in space. This awkward position is no longer recommended because of potential injury to the rotator cuff. Instead, use the in-line position, as above. Start with the bar resting on your chest, then you move it over your head, and down in an arcing motion until it is as low as you can comfortably get it. Pause, then return to the starting position.
Other variations consist of using either one or two dumbbells. One is held with one hand under the other, and is supported in the "notch" between your thumb and forefinger your palms are flat against the inside of one of the "bells." With two dumbbells, you can move them at the same time, or one at a time. The alternating variant is often recommended by swimming coaches.
This is actually the name of a machine found in gyms and on some home gym multi-exercise machines; rather than the name of an exercise. It puts a strong stress on the anterior deltoids, so if you have any kind of shoulder problems, this may not be the machine of choice for you, unless it is fully adjustable, in which case you can set the pads in their forward-most position, and thus relieve some deltoid pressure, while still getting a good "pec" squeeze. There are at least two different types of Pec Deck, so I will start by describing the most common one. With this version, you sit with the seat height adjusted so that with your arms (shoulders to elbows, remember) extended outward, they are parallel to the floor; your elbows are bent 90 degrees, with your forearms resting against pads; and your hands are in the neutral position. Now, pushing with your elbows (not your hands they are just along for the ride), you move them until the pads lightly touch directly in front of the middle of your chest; pause, then slowly allow your arms to move back out to the starting position. Remember, the movement is controlled by the elbows, never the hands. The pads are connected to a weight stack, which you set before starting the exercise.
Variations: Another version of the Pec Deck has handles instead of pads, and the handles are set wider than pads, which makes you do a straight-arm flye movement. Note that by adjusting the seat higher or lower, you can work different areas of the chest upper or lower.
This exercise is done by standing between the bars and jumping up and grabbing the bars with a neutral grip (some dip racks have steps so you don't have to jump), with the elbows fully extended, and the body tipped forward slightly (This position emphasizes stress on the pectoral muscles, as opposed to a more vertical position which puts more stress on the triceps muscles.). Lower your body as far as you can your elbows bow out laterally as you lower yourself; pause, then raise yourself to the starting position. Remember not to snap your elbows into a locked position as you return to the initial position.
Variations: A dip is a dip, but it can be done without parallel bars.
This exercise requires a flat bench and a pair of relatively light dumbbells. Don't use heavy weights for this exercise, which is sort of another flye variation. Start in a supine position on the bench, with the dumbbells held above your shoulders. Your hands are pronated, and your elbows are straight, but soft. Arc the dumbbells back until they are roughly level with your head at this point, your feet to the dumbbells forms a straight, horizontal line. Now, begin arcing the dumbbells toward your hips, and, at the same time, supinate your wrists until they get to your hips, where you start to pronate them, and return them to the initial position that's one. This is another of those difficult to describe exercises, but the important thing is that you start with the dumbbells held above your shoulders, and rotate them from there to over your head (horizontal, of course), along the sides of your trunk to your hips, and then back above your shoulders. You can pronate and supinate to your heart's content, or not.
This old standby is actually a very good exercise that can be done anywhere you could even do them while you conduct a business meeting. The pectoral, anterior deltoids, and triceps muscles are all intimately involved; and strong support comes from the back, abdominal, and thigh/leg muscles. Start in the "up" position; that is on your hands (elbows extended) and toes, with the rest of your body in a slanted line. Your butt should not be either above or below this line. Your hands should be outside of your shoulders, and your elbows should point out laterally as you lower your chest toward the floor. Women, except Crystal and any others that can do "men's" pushups, may do "girl's" pushups (hands and knees, but still slanted). Note that if you decide to do the knee variety, you should not put your weight directly on your kneecaps, it should be on the upper part of your knee. All of you pushup fans should remember to maintain your neck in the neutral position, i.e., you should be looking directly at the floor, not out in front of you. OK, back to the starting position: lower your chest to just above the floor, then push back up without snapping those elbows into a "locked" position. That's one. Ninety-nine more should make a nice set.
Variations: For you masochists, there are many variations. You can go up and down in stages, such as: go down half way, pause, then to the bottom, hold, go up half way, hold, to the top, and on, and on, and on. You can also push up hard enough to clap your hands together before you hit the floor on the way down. On your finger tips is another option. Or one arm at a time, like Jack. Or, I can be hired to sit on your back to add a little resistance. Back to reality. You can do these with your feet higher or lower (incline/decline) than your head, or with your hand placement wider or narrower. A narrow placement shifts the weight onto your triceps muscles, and a wider placement more strongly emphasizes your chest muscles.
Q With all of the recent media hype about red wine and aspirin as potential palliatives against heart attacks and strokes, should I take a daily dose of each as a precautionary measure?
D.F., Palo Alto, CA
A In a word, no; but let me explain my answer. First, as I have stated before, I am not a doctor; therefore, my answer is a layman's opinion, albeit, based on a modest amount of research. Let's get the aspirin question out of the way first. Aspirin does have a benefit relative to myocardial infarctions (heart attacks), or strokes, and that is its anti-clotting capability. Even 1/4 of a normal aspirin shows noticeable blood thinning results very quickly. It may even help during an attack. BUT, the results of studies on taking prophylactic doses of aspirin are inconclusive, which leads one (this one, at least) to the conclusion that only someone with a known high risk of a first attack should consider overlooking the potential adverse effects of long-term use of aspirin (like ulcers, stomach bleeding). If you have had something like a mild stroke, then a physician may put you on an aspirin program. The blood clotting issue; however, pales in the face of more serious risk factors like smoking, hyper tension, a sedentary lifestyle (otherwise known as lack of exercise), high cholesterol, or obesity. [Note that this information came largely from the May, 1992 issue of the New England Journal of Medicine. I found no more recent information on this subject. There might be some, but I wouldn't disregard the "no preventative aspirin" exhortation without a physician's advice.
This is getting to be a pretty long-winded answer, but our company policy requires thoroughness. Now for the red wine. Something called the French Paradox came to the attention of the medical community some time ago. People in France eat a diet high in saturated fat, yet their death rate from heart problems is low. How could this be? It was surmised that the alcohol in the French diet might have something to do with it. It became fashionable to drink alcoholic beverages. Alcohol apparently raises HDL levels, at least moderate use up to two drinks a day. According to the March 1994 Harvard Healthletter, it was discovered that wine, especially red wine, contains antioxidants (vitamins C and E, and beta-carotene) and substances that prevent blood clotting. However, a major study found that moderate drinkers have fewer nonfatal heart attacks and cardiac deaths than nondrinkers, regardless of their beverage of choice. It should be noted that wine drinkers, who are found in some studies to have lower cardiac risk, are frequently women, moderate drinkers, wine drinkers; in other words: low risk to start with.
In a red wine vs. white wine study, absolutely no differences were found.
The French Paradox may actually have nothing to do with wine, but, rather, with something like the antioxidants in their diets lots of fruits and vegetables leaner cuts of meats, or something presently unknown. It looks as though consumption of lots of fruit and vegetables, with their high antioxidant content, may be more important than alcohol in preventing both cancer and heart problems.
The bottom line on this question seems to be that the jury is still out on the influence of alcohol on heart problems; hence: "if you drink alcohol, continue; if you don't, don't start." Of course "drinking" means moderate drinking up to two drinks a day, where the standard "drink" is 12 oz beer, 5 oz wine, or 1.5 oz 80-proof spirits.
Q When I workout at the gym on a stair stepper, I frequently see people leaning forward and holding onto the side rails for support. Is that proper form?
J.F., Palo Alto, CA
A No, it isn't. If you can't stand up straight, you need to reduce the intensity maybe a lower level of resistance. Leaning forward with your weight partially supported by the machine can lead to weakened postural muscles, and that bent-over position reduces the effectiveness of your workout by as much as 20%.
Q Somewhere, maybe in an earlier issue of this newsletter, I read that only muscle cells contain mitochondria, which are organelles (mini-organs) in the body that ultimately use ATP (called the "power plants" of the cells)2 that powers most chemical reactions. That is a rationale for weight training more muscle, more mitochondria. Since energy is generated in mitochondria, there is a reason for people interested in weight loss , or weight control, to want to build muscle; however I just saw a picture of a generic cell which contained a mitochondrion???
N.M.K.F., Mtn Vw, CA
A It's true that mitochondria are in all cells everything the body does requires ATP (energy) breathing, blood flow, blinking your eyes, digestion, everything. But, skeletal muscles are mitochondria-dense; that's why more is better.
Q What prompted the recent antioxidant binge in the media? It seems that everytime I turn around, someone is saying (in print) to be sure to eat lots of fruit and vegetables, for their antioxidants; especially athletes.
Y.M.K.F. , Mtn Vw, CA
A I'm not sure why all the recent attention. The problem is with free radicals, which damage cells in the body (maybe only short-term, but maybe not). They have long been known, but only recently seemed to get into the limelight. Antioxidants (vita mins C and E, and beta carotene) appear to limit damage from free radicals, which may be of particular interest to athletes. Free radicals result from oxygen processing, which is certainly abundant during exercise, especially something like running a marathon. In addition to larger volumes of oxygen to process, there can also be an increase in intake of ozone and other pollutants, which can produce free radicals. It may be that exercise produces its own version of antioxidants; it does seem to enhance the immune system; but there are still strong suggestions to eat a diet rich in vitamins C and E, and beta carotene (lots of different fruits and vegetables), and maybe some supplements as well.
Q Some foods, like beans or broccoli, give me gas. Is there anything I can do to stop this uncomfortable problem, other than giving up gas-producing foods?
T.I.A., Pierre, SD
A There is no cure, as far as I know, but there is help. A product called "Beano" has been tested at the University of California at San Diego School of Medicine. The test was conducted by feeding chili to a group of students, on two separate occasions one group with, and one without Beano, on both occasions. The incidences of bloating, pain, and flatulence were recorded. The incidences of flatulence were significantly reduced among the Beano users. It isn't a universal palliative, but it does seem to help for gas producing legumes and veggies.
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Note 2 - ATP is the "stuff" which, when split, yields energy; and it is largely created and stored in mitochondria ready for action.
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